Tempo runs are one of the three core training sessions and are an important element in building speed and strength. In general, they should be run at at a pace which is just a little slower than your 10K race pace - so they can be quite testing. Building tempo runs into your training will help you develop your anaerobic threshold so that you can run faster races.

The full programme of sessions is listed below. Each session begins with a 1 mile warm up and stretch.